Warmup
• 300 m Row
• 20 Air Squats
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 Standing Toe Touches
• 20 Legs Swings (each leg)
• 20 GHD Back Extensions
Strength
Deadlift
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Clean Grip Pulls
• 5 reps @80% of 1RM
• 5 reps @90% of 1RM
Snatch Grip Pulls
• 5 reps @80% of 1RM
• 5 reps @90% of 1RM
Testing
For time:
• 100 Double Unders
Core
4 rounds:
• 30 sec Hollow Body Hold
• 15 sec Rest
• 30 sec Handstand Hold
• 15 sec Rest
Conditioning
10 min AMRAP:
• 5 Handstand Push-ups
• 10 Deadlifts 135/95#
• 15 Lateral Bar Hops